Yancy Camp Workout 1373

Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Run x 5min at zone 2 easy effort

10% incline training
Run x 30sec at zone 4 effort
Pop feet off to the side of the treadmill x 30sec
This completes 1 round.
Continue repeating for a total 20 rounds.
After 10th round and after 20th round – complete 10 assisted pull ups followed by max bar hand position change reps

Finish with 10min at zone 2 easy effort. Increase duration if training for an ultra distance.

Farmer’s carry weighted alternating reverse lunge x 30sec
Rest x 15sec
Row x 30sec
Rest x 15sec
This completes 1 round
Continue repeating for a total of 8 rounds.